The Nordic diet is experiencing a true renaissance — and with good reason. The latest review by Kjeld Hermansen et al. (2023) shows PubMed shows that a high proportion of plant-based foods combined with moderate consumption of animal and processed products offers significant health benefits: moderate evidence supports a reduction in blood pressure, total and LDL cholesterol, while observational studies — sometimes with weaker evidence — point to a lower risk of cardiovascular events (stroke, heart attack) and, based on stronger evidence, a lower cardiovascular mortality rate.

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But the benefits go even further: The Nordic diet is not only good for the heart, but also for the planet. By focusing on regional, seasonal and plant-based components, it makes a contribution to climate protection — an issue that is becoming increasingly important in times of sustainability and environmental awareness.

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Recent media reports confirm this positive impression and highlight practical benefits and suitability for everyday use: Whole grains, fish, root vegetables and berries form the backbone of this cuisine — similar to the popular Mediterranean diet, with an emphasis on regional diversity, fiber and antioxidants.

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While the Mediterranean diet is officially proven by numerous studies, the Nordic variant provides strong but so far even more limited evidence. Nevertheless, analyses are already showing a promising effect on brands such as blood pressure, LDL cholesterol and heart mortality — and that with high suitability for everyday use in Nordic and Central European cuisine.

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Key aspects at a glance

• Food focus
  whole grains, berries, root vegetables, cabbage, legumes, nuts, rapeseed oil, fish from cold waters.

• ‍Sustainability factor
  Strong regional orientation, seasonal ingredients and reduced meat consumption reduce environmental impact.

• suitability for everyday use
  Easy to integrate into Central European kitchens, as many typical foods are also available in this country.

• Comparison with the Mediterranean diet
  Both diets score points for heart health and anti-inflammatory effects — but the Mediterranean diet is more statistically proven. Yet the Nordic diet is gaining promise and popularity.

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Health aspects

Recent studies from Denmark and Finland show that the Nordic diet not only helps you lose weight, but also has positive effects on blood sugar, cholesterol levels and blood pressure. It improves satiety due to a high proportion of protein and fiber-rich whole grains, berries and high-fat fish. This makes it a promising diet for preventing cardiovascular diseases and supports a healthy body weight in the long term.

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Conclusion

The Nordic diet is a compelling approach to combining health, longevity and environmental awareness. The scientific analysis shows clear benefits for cardiovascular risk factors — a stable basis on which to build. In addition, it offers a sustainable nutrition concept that can be easily integrated into our daily kitchens.

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For those interested in diet-related longevity and preventive health, this diet not only offers concrete benefits, but also a pragmatic and enjoyable strategy. The future will show whether further studies will further substantiate the positive effect — it is definitely worth taking a look at the Nordic plate right now.